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Thread: Middle Splits Stretching Routines

  1. #1
    Administrator Spinderella's Avatar
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    Chloe Kayne

    Middle Splits Stretching Routines

    Sooo, as requested, here's my middle splits stretching routine! If you have a routine you use to stretch your middle splits, feel free to describe/picture/video it out because I, for one, would love to hear it.

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    *Once I'm all warmed up (middle splits are usually the last thing I stretch...for no particular reason) I start with normal straddles on the ground. Bend to one leg, bend to the other leg, bend to center. (I realized just now that I lack pictures of this so I will get those ASAP)

    I do the straddle for about 3-4 minutes total

    *Next, I do gravity middles against a wall or couch with 5 lb ankle weights on each leg. (I will soon be upping this to 7 or 10 lb each):

    Gravity_Middles.jpg

    When you're in the position above, you relax into the stretch for about 30-45 seconds. Then you do 6 slow leg raises to not only help tire out your inner thigh muscles, but also this helps with your active flexibility (gaining functional flexibility, not just the kind where you can "lower into it")

    After each set of leg raises, try to get your legs to sink lower in the stretch. Don't let yourself just hang out there, constantly try to make the stretch deeper, your legs sinking further. Also it helps to engage your legs here (squeeze your muscles).

    I hold this one for about 5 minutes, total.

    *When my legs are at their lowest, I bring them up just a few inches and stretch my straddle against the wall/couch by trying to get my bellybutton to touch the wall/couch, like this:

    straddle.jpg

    Keep your butt bones ON the wall/couch in this one! Don't let a triangle appear between your crotch and the wall/couch or else you've lost the stretch. The goal here is to increase the ROM in your straddle...this isn't entirely a middle split stretch.

    This one is really intense, so I only hold this for about 30 seconds.

    *Next, you can either come out of that last stretch and shake out your legs to give them a break or you can LET your legs fall right from the last stretch into this one. So to do that, you'd simply rotate your hips to the floor. (So your knees are pointing at the wall behind you in the previous stretch, but the wall straddle stretch, your knees are pointing to the ceiling)

    stradde_wall.jpg

    It's really hard to scoot yourself in closer to the wall here so it helps to have someone else sit with their back to yours and slowly scoot you further in. I sit in this one for like 3-5 minutes.

    *After these, I go into a straddle and roll forward into my middle split stretch. In contortion class, they have us holding this middle split for 2 minutes (OUCH)! But they let us take breaks if we need them by going back to straddle, or by going into "frog" stretch and straightening one leg out at a time to open the hip joints.

    middle splits.jpg

    Try and hold this. And notice how my one leg is lower to the floor than the other leg? You can fix this by stretching the farther leg on a yoga block in this position. If you have an off-set split like this, you'll be getting a better stretch in the higher leg than in the lower one so it's good to correct that. (I only just learned this, so FYI to me!)

    Last note on stretching your middle splits: when you're in the middle split position, remember to keep your legs straight out from your hips. Don't let your butt be too far ahead of them or too far behind. Your butt/hips/legs should all be ONE STRAIGHT LINE! It helps if you have someone nearby to look above you, birds-eye-view, and tell you if you are in line because you often think you are, but you are not.

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    After I'm all done, I do a "limbering cool down." (Video to come soon). The reason is, just like you wouldn't go from 0 to 60 in seconds, you don't want to go from 60 to 0 in seconds after stretching. Cooling down is just as important as warming up. So move those muscles, use them, after you stretch them.

  2. #2
    Administrator Spinderella's Avatar
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    Re: Middle Splits Stretching Routines

    Here are some other great middle splits stretches I will add to my routine!





    (I imagine the last video is good but I can't watch it because I made the FATAL mistake of buying this refurbished iMac on www.gainsaver.com and they shipped me one with an UNKNOWN admin password and refuse to replace it with a computer I can actually USE.)
    raven likes this.

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    Re: Middle Splits Stretching Routines

    How long did it take for you to get your straddle split that low? I have never been able to do a straddle split, but I can do the kind where one leg is in front of the other... I am really determined to be able to do a straddle split one day.

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    Re: Middle Splits Stretching Routines

    Thanks so much for posting your routine with pics!

  5. #5
    Administrator Spinderella's Avatar
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    Re: Middle Splits Stretching Routines

    Quote: Originally Posted by baby vixen View Post
    Thanks so much for posting your routine with pics!
    No prob!

    Quote: Originally Posted by kaforres View Post
    How long did it take for you to get your straddle split that low? I have never been able to do a straddle split, but I can do the kind where one leg is in front of the other... I am really determined to be able to do a straddle split one day.
    Sorry for the lack of response--I somehow missed this! Once I started doing these stretches (and the ones from Alethea's Pure Splits DVD), it only took me a few months to get my straddle and middle split where they are now. And since I've posted this, I've not seen any progress doing these same stretches, so I now do the ones Cleo shows in her 'Rockin' Legs n Abs' DVD. So the strength I'm gaining from Cleo's DVD is going to help, but now the only thing I think will actually get my middle split flat is if I start using it more often in my pole dancing. That was the magic trick for my front splits! Just USING them, even when they weren't totally flat or not always flat, in pole dancing.

    On the ground is good, but using your splits in the air is even better.

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